Thursday, July 28, 2016

Gymnastics work and a couple 5-Rounders for Thursday!

THURSDAY Skill Work Toes to Bar [Video] Muscle-ups [Video] Rope Climbs [Video]

Take 10 minutes to complete: 2 Sets of 6-10 Toes to Bar (Scaled: Kipping Knees to Elbows; Rx: Kipping T2B; Rx+: Strict T2B) 2 Sets of 2-5 Muscle-ups (Scaled: Jumping Bar MU; Rx: Bar MU; Rx+: Ring MU) Rope Climb Practice (Emphasize solid foot-wrapping technique and efficient pulls)

Conditioning For Total Time: 5 Rounds Of: • 12 Kettlebell Swings (#55/35 Rx; #70/55 Rx+) • 18 Airdyne Calories

Rest 2 Minutes

5 Rounds Of: • 12 Pull-ups • 50 Double Unders

Rope Climbs

Wednesday, July 27, 2016

Jerks and a little chipper for midweek!

WEDNESDAY Skill Work Push Jerk [Video] Split Jerk [Video]

Find a heavy Push Jerk + Split Jerk complex.

Conditioning For Time: Run 1000 meters 80 Sit-ups 60 Burpees 40 Calorie Row 20 Hang Power Cleans (#155/105 Rx; #185/125 Rx+)

Split Jerk

Tuesday, July 26, 2016

Gymnastics work and more for Tuesday!

TUESDAY Skill Work Pull-ups [Video] Handstand Push-ups [Video] Muscle-ups [Video]

Take 15 minutes to complete: 3 sets of 6-10 Pull-ups (Scaled: Banded; Rx: Kipping; Rx+: Butterfly) 3 sets of 6-10 HSPU (Scaled: 1 or 2 AbMats; Rx: Kipping; Rx+: Strict) 3 sets of 2-5 Muscle-ups (Scaled: Jumping Bar MU; Rx: Bar MU; Rx+: Ring MU)

Conditioning For Time: 21 Deadlifts (#185/125) Run 400 meters 15 Deadlifts (#225/155) Run 400 meters 9 Deadlifts (#275/185) Run 400 meters

Kipping Bar Muscle-up

Monday, July 25, 2016

Strength work and more for Monday!

MONDAY Strength Snatch [Video] Clean [Video] Split Jerk [Video]

In 15-20 minutes: Find a heavy 1rep Squat Snatch. Find a heavy 1rep Squat Clean & Jerk.

Conditioning For Time: 75 Wall Ball Shots (#20/14) 150 Double Unders 50 Wall Ball Shots 100 Double Unders 25 Wall Ball Shots 50 Double Unders

Snatch

Sunday, July 24, 2016

Sunday Funday!

SUNDAY Partner Conditioning 2 Rounds For Time: • 100 Pull-ups • Row 600 meters • 100 Push-ups • 60 Calorie Airdyne Bike • 100 Sit-ups • Row 600 meters • 100 Air Squats • 60 Calorie Airdyne Bike

Saturday, July 23, 2016

Partner WOD!

SATURDAY Partner Conditioning For Time: Backwards Sled Drag 400m (200m x 2, 3/2 weightplates) 50 Burpees Back Rack Barbell Carry 400m (200m x 2, #135/95) 50 Burpees MedBall Run 600m (200m x 3, #30/20) 50 Burpees

Friday, July 22, 2016

Strength work and a running MetCon for Friday!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here!

FRIDAY Strength Bench Press [Video] Strict Pull-ups [Video]

5 Supersets Of: • 1 Bench Press • 5 Strict Chest to Bar Pull-ups

Take 5 attempts to find a heavy 1rep Bench Press. Superset with 5 Pull-ups.

Conditioning For Time: Run 1000 meters 50 Thrusters (#45/35) 30 Pull-ups

Thrusters

Thursday, July 21, 2016

Conditioning and Midline work for Thursday!

ANNOUNCEMENTS Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here!

Coach Sean! Sean qualified for the Granite Games and accepted the invitation to represent Amplify in Minnesota in September!

THURSDAY Conditioning For Time: 30 Calorie Row 30 Box Jump Overs (24"/20") 20 Power Snatches (#95/65) 20 Overhead Step Back Lunges (#95/65) 20 Power Snatches 30 Box Jump Overs 30 Calorie Row

Midline/Core Work 5 sets of 30 seconds of Bicycle Kicks with 30 seconds rest.

Power Snatch

Wednesday, July 20, 2016

Oly Lifting and a 5-Rounder for midweek!

ANNOUNCEMENTS Amp White Sox Outing This weekend-- July 24. There are some extra tickets available! See a coach this week.

Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here!

Coach Sean! Sean qualified for the Granite Games and accepted the invitation to represent Amplify in Minnesota in September!

WEDNESDAY Strength Power Snatch [Video] Power Clean [Video]

Take 18 total minutes to hit these percentage sets for each lift: 4 reps @70% 2 reps @80% 1 rep @90% 2 reps @80% 4 reps @70%

Conditioning 5 Rounds For Total Time: • 10 Deadlifts (#155/105 Rx; #185/125 Rx+) • 6 Hang Power Cleans • Shuttle Run (Turf Width Down/Back x 3)

* Rest 1 minute in between rounds.

Power Snatch

Tuesday, July 19, 2016

A MetCon and Core work for Tuesday!

ANNOUNCEMENTS Amp White Sox Outing This weekend-- July 24. There are some extra tickets available! See a coach this week.

Amplify Open Saturday & Sunday, August 20-21. Registration is open! Details here!

Coach Sean! Sean qualified for the Granite Games and accepted the invitation to represent Amplify in Minnesota in September!

TUESDAY Conditioning For Time: 100 Wall Ball Shots (#20/14) 75 Burpees 50 Kettlebell Swings (#55/35) 25 Box Jump Overs (24"/20")

Midline/Core Work 4 Sets Of: • AbPlank for 20 Seconds • Rest for 40 Seconds

Then AMRAP in 2 Minutes of Sit-ups

The 2 Sets Of: • AbPlank for 20 Seconds • Rest for 40 Seconds

Wall Ball Shots